Use 2/3 stop less than rated speed. So for 100 film, select 64 Exposure Index on your meter. For 400 film, select 250 EI.
If you want to waste film, take two photographs of a plain surface... one at meter reading and one that's 2 stops greater exposure.
Develop for the time recommended. Hold up the resulting film in front of your meter.
If the meter needle moves 1 f/stop between the two shots... you are done. That's the right development time.
If you don't want to waste film, but are OK making a few prints, just bracket any photograph you are taking with one additional exposure that's 2 stops greater exposure... and print the two different negatives.
If you have to print one twice as long as the other to get the same print... then your film development time is right.
This takes advantage of the fact that most Zone System film speed tests arrive at the conclusion that speed should be 2/3 stop lower than box speed. And that a good contrast to achieve is close to 0.5 (so up in the region of proper exposure two stops exposure difference would cause 1 stop density difference)